Nutrition facts
Calories in milk chocolate
The bar of the afternoon and of the desk drawer, whose square is the only reliable unit: an opened bar is not one.
What a real portion weighs
The Anses table gives values per 100 grams, and 100 grams is not a portion anybody serves. Here are the same values, applied to the portions as they turn up. Weights are in grams, the unit the table is built on. For a quick conversion: 1 oz is about 28 g, and 1 lb is about 454 g.
| Portion | Weight | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| Two squares | 10 g | 55 kcal | 0.8 g | 5.9 g | 3.1 g | 0.3 g |
| One row of a bar | 25 g | 138 kcal | 1.9 g | 14.7 g | 7.7 g | 0.7 g |
These weights are usual orders of magnitude, not standardized measures: they turn a per-100-gram value into a credible portion. A kitchen scale stays more accurate than any average weight.
Composition per 100 grams
Milk chocolate, bar
- Energy
- 550 kcal
- Protein
- 7.5 g
- Carbohydrate
- 58.9 g
- of which sugars
- 56.3 g
- Fat
- 30.8 g
- Fiber
- 2.9 g
- Sodium
- 78 mg
Milk chocolate vs dark chocolate, 70% cocoa
The difference is looked for in the sugar and the cocoa, not in the total, which is much the same from one bar to the next.
| Food | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Milk chocolate | 550 kcal | 7.5 g | 58.9 g | 30.8 g | 2.9 g |
| Dark chocolate, 70% cocoa | 591 kcal | 10.4 g | 26.9 g | 46.3 g | 12.8 g |
Weight for weight, milk chocolate: 7% less energy.
What a table of values does not say
- The five gram square is the measure that holds: a gesture counts, grazing does not.
- Milk or dark, the energy density is close: dark trades sugar for cocoa and fat, and the total barely moves.
What comes after the number
How much to eat in a day
A portion means nothing without the day that holds it. A calorie need is worked out from height, weight, age and activity level, then split into protein, carbohydrate and fat.
Calorie calculatorWhere body build sits
Body mass index, the full WHO classification, and the weight range matching a normal build for a given height.
BMI calculatorNeighboring pages
An average weight is an estimate. A photo is not.
In Zemiam, a photo of the meal is enough to log the real portion, with the composition of this same table rather than a guessed figure.
Where the values come from
The composition comes from the Anses Ciqual table: Anses. 2025. Table de composition nutritionnelle des aliments Ciqual, published under Licence Ouverte 2.0. The per-100 g values are reproduced without being altered; the per-portion values are those same values multiplied by a weight, and that weight is not an Anses figure.
The same page in French: Calories du chocolat au lait.